Although thinness is highly valued in our culture, being underweight is a serious public health problem. People can become underweight for various reasons, including their genetics, fast metabolism and other medical conditions like thyroid problems and cancer. 1 Woman and older adults are more at risk of being underweight.
Being underweight can lead to several health problems, including dry skin and hair loss.
There are many ways to increase the number of healthy foods in your diet to help you lose weight. You can add more calories to your daily diet by adding meals, snacks or increasing the portion size. You can achieve your ideal weight by eating healthy fats, fruits, and vegetables and drinking plenty of water.
8 It is important to remember that being underweight or overweight does not necessarily depend on your BMI. Many other factors can be considered. 8 People with low BMIs may appear underweight, but they are perfectly healthy. This is true for people who are overweight or obese according to their BMI. It is important to consult your doctor for a diagnosis.
Your doctor may recommend eating more nutrient-rich foods if you are underweight.
Stock up on Nutritious Foods
No matter your weight, it is important to eat nutrient-rich foods. U.S. Department of Agriculture (USDA) recommends eating nutrient-dense foods, regardless of your weight.
The U.S. Food and Drug Administration (FDA) uses the 2,000-calorie meal as an example in Nutrition Facts labels. 10 This is not a recommendation to eat 2,000 calories. Your body may need different amounts of calories depending on your age, gender, and activity level.
You will need to eat 500 more calories each day if you are underweight. You might have to eat more or increase the number of meals you eat. You can increase your calories and fats by including beneficial monounsaturated or polyunsaturated oils like avocado, nuts, seeds and plant-based oil.
You might find it easier to eat small calorie-dense snacks if you aren’t hungry throughout your day. You can increase the portions of meals you already eat if you don’t have the time.
Although it might seem easy to grab sugary chips or sugary cream bags, these foods are low in nutritional value. Sugary and salty foods can make you feel bloated and slow to recover. You may feel bloated and sluggish if you eat foods high in sugar and salt.
Although processed foods are often associated with obesity and weight gain, they can also cause chronic conditions such as inflammatory bowel disease (IBD),12 autoimmune diseases,13 colorectal carcinomas,14 and mood disorders like anxiety and depression.
Instead, you can start a healthy weight-gaining program by following these tips to eat healthier, more nutritious foods.
Enjoy an extra slice of whole-grain toast with peanut butter at breakfast
Start the day with a hearty breakfast. Add a slice of whole-grain bread with peanut butter to your morning. This is high in calories and rich in protein and fat. Two tablespoons of peanut butter have 200 calories. 16 Choose natural peanut butter brands to replace those made with added sugar. Almond butter and other nut and seed kinds of butter are good choices for weight loss because they’re high in healthy oils. 17
Whole grains provide a good source of dietary fibre. Whole-grain bread should have at least 100 calories per slice. Loaves of bread made with nuts or seeds will have higher calories and healthier fats.
Consume Whole Milk, 100% Fruit Juice or Vegetable Juice
You can wash down your nut butter toast for added calcium and protein by drinking a glass of whole milk. Although fewer calories will be, it should still contain vitamin D and calcium.
Choose 100% vegetable and fruit juices that are free of sugar or additives throughout the day. Read the Nutrition Facts labels carefully to ensure that you are consuming only real ingredients. The fewer ingredients, the better.
While sugary sodas might be appealing, they are low in calories and have no nutritional value. Sugary sodas are high in added sugar, increasing your risk of developing chronic diseases.
Make an Omelet with Extra Cheese and an Egg
Omelettes usually contain two to three eggs, some cheese, and various other ingredients. They are already very energy-dense. You can add more cheese to your omelette and an additional egg. Save room for healthy vegetables like tomatoes, spinach, and peppers.
Add a tablespoon of extra virgin olive oil to your omelette. This will increase calories and monounsaturated oil. You can add half-and-half or whole milk to the egg mixture for more calories and creaminess. For a healthy dose of fat, you can also enjoy a slice of whole-grain bread topped with avocado.
Add an egg to your Avocado Toast
Avocados have been widely regarded as a superfood because they are rich in healthy fats and fibre and provide a good protein source. These are a great option for weight loss. Try avocado toast with a poached or fried egg for a double dose of protein and extra calories.
Slice an apple and serve with Nut Butter
People don’t eat enough fruits or vegetables. Although they are lower in calories, they shouldn’t be ignored. You can increase your snack-time calories by spreading almond, peanut or cashew butter onto apple pieces. To help you gain weight, you’ll also get plenty of nutrients.
Yoghurt can be made with chopped nuts, oats, fruit, and honey
Add a large number of nuts, pecans, or almonds to your Greek yoghurt. You can also add oats, granola or your favourite dried fruit. Add a teaspoon of honey to make a healthy snack or dessert.
For a convenient snack, carry a bag of Trail Mix
Trail mix is a combination of nuts, seeds and cereals. Trail mix can be purchased in grocery stores, or you can make it yourself. You can even add chocolate chips to your trail mix for an extra calorie. You can keep your trail mix in an air-tight container or bag and take it with you. This will allow you to snack throughout the day, even if you are on a weight loss diet.
Protein bars can help you increase your protein intake
Trail mix is similar to protein bars but with different ingredients. You can either make your protein bars or buy various bars at any convenience or grocery store. Check out the Nutrition Facts label to see how many calories each serving contains and whether it is suitable for your weight loss goals. Also, be on the lookout for hidden added sugars.
As a go-to topping, use Sour Cream
Sour Cream provides calcium and extra calories for healthy weight gain. You can also increase calories by adding cheese, gravy or full-fat Greek yoghurt to your diet.
Take Larger Portions of Starchy Vegetables, Like Potatoes
Potatoes are often criticized for being high in carbs. However, your body uses carbohydrates to provide energy. They also contain vitamins, minerals and fibre. You can increase the calories by adding yoghurt or sour cream to your diet. Also, bonus points for using healthy fats such as olive oil.
Potatoes are more starchy than green vegetables and so have higher calories. You don’t have to give up Brussels sprouts and kale. However, you can eat more potatoes, sweet potatoes, winter squash and sweet corn.
Choose Creamed Soups Over Clear Soups
Creamed soups have more calories than broth-based soups. Creamed soup with crusty bread is a great way to get energy and nutrition on a diet. Vegetables can improve the nutritional value of creamed soups. This can be done by using Cream or broccoli or Cream of mushroom and similar cream-based soups.
Cheese Sauces for Green Vegetables
Colourful and green vegetables such as broccoli are rich in vitamins, minerals and fibre. They are also low in calories. You can increase your energy intake by adding cheese and cheese sauce to your favourite green vegetables.
You can roast your vegetables in olive oils for those who don’t love cheese sauce and then toss them with seeds for extra crunch, protein, and fat.
Red meat is good for your heart, but you should also eat lean cuts
Fattier cuts of meat have higher calories but are more likely to develop heart disease if consumed in excess. 19
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What about Appetite Stimulants to Lose Weight?
For those struggling to gain weight, doctors may recommend medication to increase appetite. These medications can include anti-depressants 21
Antidepressant use in underweight older adults.
Steroid medication 22 And cannabis. 23 Oxandrolone is another popular appetite stimulant commonly prescribed to cancer patients. It is used to increase hunger. 24Natural products can also be claimed to increase appetite. According to a 2022 Appetite study, natural products can also increase appetite.
A word from Verywell
Healthy weight gain is possible by eating more calories than you burn and healthy, nutrient-dense foods. Although processed foods can be high in calories, real whole foods have more nutritional and health benefits.
There is no single definition of healthy living. It’s about your personal preferences and what you find most beneficial. Talk to your healthcare provider if you are concerned about being underweight.
